Most of the time, I wake up and immediately have a ton of things to do. Get the kids ready for school, make breakfast, check emails, etc. But, I've learned that those things need to wait until I am finished with my morning stretch routine. Hit snooze as many times as you need to in the morning, but before you get out of bed try these four stretches to kick off your day comfortably.
1. Stretch Your Low Back
Lie flat on your back and bring your knees to your chest. Pull both of your knees into your chest, relax, and hold for 30 seconds.
Now you'll do something similar for each leg. This will help to align your pelvis and stretch the muscles in your low back. Still lying flat on your back with toes pointed up, slowly bend your right knee. Pulling your knee toward your chest. Wrap your arms around your thigh, knee, or shin (depending on what feels comfortable for you) and pull your knee in a bit tighter. Hold this for 20 seconds, then slowly extend your leg back flat on the bed. Repeat this three times for each leg, and then once again with both legs for 30 seconds.
2. Stretch Your Glutes
You'll still be lying on your back for this one. Bend your knees and cross your left leg over your right leg. Pull your knees into your chest. You should feel a stretch across the left side of your buttocks. Hold for 30 seconds and repeat on the other side.
3. Stretch Your Piriformis (Buttocks)
Noticing a trend here? Lying on your back, cross your right leg over your left leg. Slowly and gently pull your right knee into your chest until you feel a stretch in your buttocks. Hold this for 30 seconds. Release. Repeat 3 times on each side.
4. Stretch Your Pelvis
Staying flat on your back bend your knees again. In this position, the small of your back should not be touching the bed. Tighten your abdomen so that the small of your back is pressing flat against your bed. Hold this position for five seconds, then release. Repeat this three to five times
Try Chiropractic for Additional Pain Relief
In addition to stretching regularly, you should receive regular chiropractic care to ensure your body is performing at its best.